Fitness:
On a 15 min running clock:
A. 0 - 9 min:
For time: 1-2-3-4-5-6-7-8-9-10
Lateral Barbell Burpee
Front Squat (43/29kg)
*8 min time cap
B. 9 - 16 min:
7 minutes to hit 3-4 challenging sets of 3 rep Back Squats. Should be nowhere near maximal, but feeling heavy after the workout and looking shmicko. Don't go heavy if they don't look good.
Performance:
*The performance track for the next few months will be geared towards performance in the Open. If you're planning or thinking about doing the Open - follow this track. If you're not, then as per normal you are still free to follow either track :). Contact Jason if you have any questions.
On a 15 min running clock:
A. 0 - 9 min:
For time: 1-2-3-4-5-6-7-8-9-10
Bar Facing Burpee
Thruster (43/29kg)
*8 min time cap
B. 9 - 16 min:
7 minutes to hit 3-4 sets of 80-85% of your 1RM Snatch.
Sweat:
Sweat will return next week.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
Comments